Every work out I do, its 4 sets of 10. Open up with 30 minute intense job and 8 minute sprint to get loose. Bench press. Rows. Shrugs. Squat. Leg curls. Riverse bicept curls. Pull downs. Shoulder extensions. Decline bench press. Military press. I do 7 of those each night 6 times a week. Plus randy shit I see when I get bored. Then end the night with a 10 minute light job. And recently started an ab work out. Its horrible. I'll never expose my secrets to anyone however. ( No supliments)